Tuesday April 21, 2015
Strength: 5 x 3 power clean (start over 65% of 1 RM and work up) 5 x 3 jerk (start over 65% of 1 RM and work up) WOD: 21-15-9 Wall balls (20/14) V-ups Cash out: 75 double unders (scaled = tuck jumps)
Monday April 20, 2015
Strength: 5, 5, 3, 2, 4 front squat (add weight each set) 5, 5, 3, 2, 4 push press (add weight each set) WOD: 12 minute EMOM (alternating) Row 12 calories 8 box jumps (24/20) 24 russian twists (just touch hands on each side, no weight) 30 mountain climbers
Friday April 17, 2015
Strength: Snatch progression WOD: 10:00 AMRAP 30 bar facing burpee 15 Overhead squat (95/65) 10 C2B pull up (muscle ups for RX+)
Thursday April 16, 2015
Strength: 3 x 12 front squat 3 x 8 jerk WOD: 3X Row 500m Rest between efforts as needed. Last row should be fastest.
Wednesday April 15, 2015
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 floor press (add weight each set) WOD: 7 clean and jerk (135/95), 70 double unders 6 clean and jerk, 60 double unders 5 clean and jerk, 50 double unders 4 clean and jerk, 40 double unders 3 clean and…